How to Do Band Rotating Hammer Grip Incline Bench Row

Band Rotating Hammer Grip Incline Bench Row is a back exercise using bench and resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bench, Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Rotating Hammer Grip Incline Bench Row

  1. 01Anchor a resistance band to a low point and lie prone on an incline bench facing the anchor.
  2. 02Grasp the band with a hammer grip, maintaining tension even when the arms are fully extended.
  3. 03Pull the band toward the waist while rotating the wrists so the palms face upward at the end of the pull.
  4. 04Squeeze the shoulder blades together at the peak of the movement while keeping the chest glued to the bench.
  5. 05Rotate the wrists back to a neutral position while returning the hands toward the anchor point.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Rotating Hammer Grip Incline Bench Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate the thumbs toward the ceiling at the top of the row to increase the peak contraction in the lower traps and rhomboids.

Same coaching engine used inside the A90 app

05 / FAQ

Band Rotating Hammer Grip Incline Bench Row questions

What muscles does Band Rotating Hammer Grip Incline Bench Row work?

Band Rotating Hammer Grip Incline Bench Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Rotating Hammer Grip Incline Bench Row correctly?

Anchor a resistance band to a low point and lie prone on an incline bench facing the anchor. Grasp the band with a hammer grip, maintaining tension even when the arms are fully extended. Pull the band toward the waist while rotating the wrists so the palms face upward at the end of the pull. Squeeze the shoulder blades together at the peak of the movement while keeping the chest glued to the bench. Rotate the wrists back to a neutral position while returning the hands toward the anchor point.

What is the A90 coach tip for Band Rotating Hammer Grip Incline Bench Row?

Rotate the thumbs toward the ceiling at the top of the row to increase the peak contraction in the lower traps and rhomboids.

Is Band Rotating Hammer Grip Incline Bench Row suitable for beginners?

Band Rotating Hammer Grip Incline Bench Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Rotating Hammer Grip Incline Bench Row?

Band Rotating Hammer Grip Incline Bench Row uses bench and resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band rotating hammer grip incline bench row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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